WOD 683

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Test Week Day 4

View Public Whiteboard

Warm-up

50 Wallballs

20 Strict pull-ups

Strength

B: Shoulder Press

Find your 1RM strict press

Metcon

DT: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Met-Con

D: ‘MisFit Prowler Test’ (Time)

40m sled push sprint down

40m sled push sprint back

30m sled push sprint down

30m sled push sprint back

20m sled push sprint down

20m sled push sprint back
Obviously the sled and surface will vary these so much that comparing times to each other won’t be super relevant, but being able to compare to training partners and even more importantly yourself after six weeks is what we’re looking for. An example of appropriate conditions for a high level athlete would be a standard three post prowler sled with 60-90lbs added for males and 30-50lbs added for females, finishing in roughly 50-90 seconds. If you end up going horribly slow or stopping other than to turn around, you’ve made it too hard. If you sprint through it very easily, you need more weight. Use the high handles for all sprints, no low handles.

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